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The Exercises
Joint Rotations
From a standing position with your arms hanging loosely at you sides, flex,
extend, and rotate each of the following joints:
• Fingers
• Wrist
• Elbows
• Shoulders
• Neck
• Trunk and shoulder blades
• Hips
• Knees
• Ankles
• Feet and toes
Neck Mobility
• Flexion/Extension - Tuck your chin into your chest, and then lift your
chin upward as far as possible. 6 to 10 repetitions
• Lateral Flexion - lower your left ear toward your left shoulder and
then your right ear to your right shoulder. 6 to 10 repetitions
• Rotation - Turn your chin laterally toward your left shoulder and then
rotate it toward your right shoulder. 6 to 10 repetitions
Shoulder Circles
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
• Raise your right shoulder towards your right ear, take it backwards,
down and then up again to the ear in a smooth action
• Repeat with the other shoulder
Arm Swings
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
• Keep the back straight at all times
• Overhead/Down and back - Swing both arms continuously to an
overhead position and then forward, down, and backwards. 6 to 10
repetitions
• Side/Front Crossover - Swing both arms out to your sides and then
cross them in front of your chest. 6 to 10 repetitions
Side Bends
• Stand tall with good posture, feet slightly wider than shoulder-width
apart, knees slightly bent, hands resting on hips
• Lift your trunk up and away from your hips and bend smoothly first to
one side, then the other, avoiding the tendency to lean either forwards
or backwards
• Repeat the whole sequence sixteen times with a slow rhythm,
breathing out as you bend to the side, and in as you return to the
centre
• Circles - With your hands on your hips and feet spread wider than
your shoulders, make circles with your hips in a clockwise direction
for 10 to 12 repetitions. Then repeat in a counter clockwise direction
• Twists - Extend your arms out to your sides, and twist your torso and
hips to the left, shifting your weight on to the left foot. Then twist
your torso to the right while shifting your weight to the right foot. 10
to 12 reps on each side
Half Squat
• Stand tall with good posture holding your hands out in front of you for
balance
• Now bend at the knees until your thighs are parallel with the floor
• Keep your back long throughout the movement, and look straight
ahead
• Make sure that your knees always point in the same direction as your
toes
• Once at your lowest point, fully straighten your legs to return to your
starting position
• Repeat the exercise sixteen times with a smooth, controlled rhythm
• Breath in as you descend, and out as you rise
Leg Swings
Lunges
Ankle Bounce
• Double leg bounce - Leaning forward with your hands on the wall
and your weight on your toes, raise and lower both heels rapidly
(bounce)
• Each time, lift your heels one to two inches from the ground while
maintaining ground contact with the ball of your feet
• 12 to 16 repetitions
• Single leg bounce - leaning forward with your hands on a wall and all
your weight on your left foot, raise the right knee forward while
pushing the left heel towards the ground
• Then lower the right foot to the floor while raising the left heel one or
two inches
• Repeat in a rapid, bouncy fashion
• 12 to 16 repetitions on each leg
The benefit of strength and strength training for footballers is well supported
by research. For example, De Proft and colleagues had one group of Belgian
professionals perform extra weight training during the season. Compared to
a control group of colleagues who did no extra training, the players
improved their kicking power and leg strength. In addition, British
researcher Thomas Reilly showed that the stronger players outlasted the
weaker players in terms of a regular place in the team, and had reduced
injury risks. He recommends that leg strength in particular is developed,
especially in the quadriceps and hamstrings, to help stabilise the knee joint,
which is the most frequently injured joint in football. Peter Apor, a
Hungarian researcher who has been involved in long-term studies of
Hungarian professionals, agrees, saying that knee-extension torque has been
associated with success in the game and that strong hamstring muscles in
relation to quadriceps are crucial to knee injury prevention. Another
common football injury is hernia, for which the best protection is developing
strong abdominal muscles.
Strength Training
From this brief review of the research, we can conclude that strength and
strength training, especially in the legs and trunk, are important for
footballers who want to improve kick performance and reduce the risk of
injury. To increase general strength, a workout consisting of leg press, leg
extensions, leg curls, bench press, lat pull downs, abdominal and lower back
exercises, would be ideal. This can be done with multi-gym equipment,
which is also safe and easy to use. In my experience, some professional
players use the club's gym equipment to perform this kind of workout after
their official training session. Reilly found that players who voluntarily
performed extra strength training were the ones who suffered the fewest
muscle injuries. Therefore, since maintaining a fully fit squad can be a big
problem, it makes sense for clubs to encourage or schedule general strength
training for all players.
As with strength training the value of good sprinting speed for footballers is
well supported by research. Ekblom found that the absolute maximum speed
shown during play was one of the parameters that differentiated elite players
from those of lesser standard. This is supported by a study with German
division-one players by Kollath and Quade. They showed that professionals
were significantly quicker than amateurs over 10m, 20m and 30m. The
acceleration difference to 10m was especially significant. This suggests that
better players need superior acceleration and maximum speed to play at a
higher level. Interestingly, the 30m speed was similar for the German
professionals regardless of position.
The training regimes of footballers must therefore reflect this need for good
acceleration and maximum speed. Peter Apor suggests, in making fitness
recommendations for footballers; that players need to develop the
musculature of a sprinter. I have already mentioned the benefit of maximum
leg-strength training with heavy resistances for developing acceleration and
speed. Taiana says that the players he trained for maximum leg strength
were able to play at the weekend without detriment if the strength workout
was on Tuesday. This once-a-week routine was still found to be beneficial.
However, this type of training should be used with caution. Two or three
sessions a week during the off-season would bring about much greater gains
in maximum strength. Taiana therefore recommends that this type of training
should be used in the off-season and then maintained with one workout per
week once the competitive season has started.
Step by step
Plyometric exercises are another proven training method that enhances leg
power and sprinting speed. McNaughton cites soccer as one of the many
games where short, explosive power is required, and that plyometric training
is a useful complement or alternative to strength training to achieve this.
Once the players are used to it, plyometrics may be more convenient than
weights for speed development in terms of scheduling during the season.
The main question that now needs answering is how can this training best be
scheduled into an already full training and competing program?
Plyometrics and sprint training are usually performed when fresh. However,
as it is a requirement of football to be able to sprint when fatigued, one could
argue that sprint work should be done after a training session. One answer
could be a short but high-quality hopping, jumping and sprints workout after
a skills session. For example, 3x8 squat jumps, 3x8 skips for height, 3x8
hops for distance each leg, 3 x 30m towing runs and 5 x 40m sprints would
be a short but useful workout if performed once or twice a week throughout
the season. Scheduling strength-training workouts is more difficult. If the
program is weekend matches only, then players could do a general strength-
training workout on a Monday and Wednesday afternoon, leaving plenty of
time to recover for the weekend match. However, if there are midweek
fixtures, then strength training may have to be sacrificed or reduced to light
workouts purely to maintain strength .
The best way for a player to develop his strength would be to start a
strength-training program in the off-season. Three strength workouts a week
would result in improvements. Once the pre-season training starts, the player
can reduce to twice weekly and then fit in workouts when possible during
the season. This way the player can maintain the strength gains made during
the summer.
Warming Up
You should always perform a
thorough warm-up prior to any type of exercise. You can use the
following dynamic warm-up to prep your bodily systems for strenuous
activity.
1. Jumping Jacks
2. High Knees
3. Butt Kickers
4. Sumo Squat
5. Good Mornings
6. Lunge and Twist
7. Feet to Hands
8. Tin Soldier
9. Scorpion
10. Iron Cross
11. Elbow to Instep
12. 1 Leg RDL
13. Lateral Lunge
14. Walking Ham Stretch
Bilateral Drills
Attach a rope to the ring on the sled. On the loose end of the rope, tie
a loop. Tie loops at both ends of a second piece of rope, which
should be minimally 8-feet long. Feed the double looped rope through
the loop on the sled rope. The double looped rope should slide back
and forth freely through the sled rope. Place one foot in each end of
the double looped rope. Keep the weight light.
Belt Drills
Unilateral Drills